    
VISIT:
FORSTER TRAINING SYSTEMS.com
Recovery and Self-massage Tools
from Robert Forster, PT.
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The best science based fighters and coaches in the world: Damion Logan Joe Warren, Darryl Christian, Jeremy Stevens, Dominick Cruz and Bob Forster. #Apexwrestling #apexnation #usawrestling #beatthestreets
Robert Forster, PT, an industry leader in health and fitness is available for speaking engagements. E-mail to learn more or to book events today
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Healthy Hanger Steak With Quinoa Salad
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PHASE - IV placed five wrestlers in the Olympic Trial Finals.
Three Continue
The Olympic Journey
#RoadtoRio!
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Allyson Felix Training for Olympic Trials #ROADTORIO 
Allyson Felix, 5x Olympic Gold Medalist is making great progress rehabilitating an ankle injury with Forster PT staff as she prepares for the Track & Field Olympic Trials in July. Watch Allyson train in the Forster PT pool with coach Bobby Kersee here.
Helen Maroulis 
Elena Pirozhkova
Elena qualified for the US Olympic Team in Iowa this past weekend and will compete in Rio this August for the Gold Medal.
Helen also walked away victorious from Iowa, beating all four opponents to earn herself a spot on the 2016 US Olympic Team. Look for her for Gold in Rio. Congratulations to both Helen and Elena for outstanding performances in Las Vegas at the World Championships of Wrestling - Helen won Gold in the 55kg weight bracket in a stunning performance, winning by technical fall in the finals - not a single point was scored against her in any of her 5 match-ups. She is well on her way to Gold at the 2016 Rio Olympics. Elena finished 10th in the 69kg weight bracket in Las Vegas but came back to win the US Olympic Trials and continues her quest to win Gold in the 2016 Rio Olympics.
Victoria Anthony
Victoria lost a close match in the final round of the Olympic team trials in Iowa, but will continue to pursue her dream of one day making the Olympic team, she will continue her training and be back for a chance at the 2020 Olympics.
Earlier this year Victoria won the prestigious Klippan Lady Open Wrestling Tournament in Sweden as well as the Dave Schultz Memorial International Wrestling Classic in Colorado Springs. In 2015 she was the USA Women's National Wrestling Champion but did not qualify for the U.S. World Team. She continues her quest to the 2016 Rio Olympics next summer.
Aaron Pico
Aaron made it to the Finals in Iowa this past weekend before a close loss to Molinaro in the best-of-three competition, he will continue to pursue his wrestling career. Watch for him in 2020! Congratulations on a bronze medal finish at the Bill Farrell Memorial International Wrestling Tournament in New York.
Adeline Gray
Joe Warren
Joe Warren, 39-year-old Greco-Roman Wrestling World Champion and multiple Bellator MMA World Champ made an attempt to achieve his goal to make the US Olympic Team with a 2-2 showing at the US National Wrestling Tournament in Las Vegas last December dropping a close 4-2 match to the number one seed. Joe wrestled impressively at the Bill Farrell Memorial International Wrestling Tournament in New York as well. Ultimately, he came up short and continues his MMA training
Joe Warren suffered a patella injury during Bellator 151 and is now training for a scheduled fight in August or September against an unnamed opponent.
SAMOHI Wins CIF
Congratulations to Coach Hecht and the Santa Monica High School Basketball Team!
With a gritty, physically tenacious performance at Honda Center in Anaheim, the top-seeded Vikings overcame a double-digit halftime deficit to push past the Golden Bears, 66-60, and capture a section championship. Several of the players were rehabilitated at Forster Physical Therapy and trained at Phase IV this year!
It was the fifth section title in the history of the program for SAMOHI, which has reached the finals eight times in the last 92 years. It was the squad's second CIF-SS championship under coach James Hecht, who guided the team to the throne four years ago. And it was the 24th consecutive victory this season for the Vikings, who haven't lost a game since December 11, 2015.
Patrick Christopher
Congratulations to Patrick Christopher for scoring 32 points in an NBA D league game against former UCLA great Baron Davis. Both players rehabilitated injuries at Forster Physical Therapy this past year.
Jason Goode
Won the Silver Medal with the Newport Aquatic Club Varsity 8+ Boat at the Southwest Regional Championship in Sacramento. Next up for Jason and the Newport Aquatic Club Team is the US Rowing Jr. National Championship Race in Princeton, NJ on June 10.
Phase IV placed five athletes in the finals of the Olympic Trials for wrestling, and three have made the Olympic team heading to the Olympic Games in Rio this summer!
Forster Physical Therapy and Phase IV Client -
2015 Nautica Malibu Triathlon Celebrity-Classic Winner - First Place with a time of 16:59:59
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 427 WILSHIRE BLVD.
SANTA MONICA, CA
310-656-8600
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FORSTER PHYSICAL THERAPYŽ
Voted "Best in LA"
EXCLUSIVE THERAPY OFFICE OF THE LOS ANGELES MARATHON
- We have a 35 year history of helping people overcome physical problems and achieve their goal to live an active lifestyle.
- Featuring a compassionate Professional Staff with over 115 years of collective experience.
Services Include:
- Rehabilitation programs for all Spinal Conditions
- Sports PT
- Post Surgical Care
- Joint Replacement Rehab
- Shoulder, Knee & Running Injuries
- Water Exercise Therapy
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PHASE - IV Women's Weight Training Class
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**NEW START TIME**
5:00 PM TUES & THURS
BE A BETTER "BUTTER BURNER!"
If you are looking to increase your metabolism and strength while getting lean and toned, and who isn't, you need to weight train! Lean muscle burns more calories so if you want to decrease body fat, perform better, train for an event or just look & feel great, this class is for you!!!
About the Class:
- A Weight Training class for Women of all ages and abilities
- Each class will consist of a total body workout designed to increase muscular strength and speed up your metabolism
- The class will follow our Phase IV fitness progression developed by Phase IV Founder and CEO, Robert Forster PT, who has over 30 years experience working with female athletes of all abilities.
- It's a fun, energetic, group workout with fantastic music alongside other like-minded women (NO MEN) that will alleviate stress and leave you feeling great
- Class is designed to train your body properly through scientific principles, so you don't have to do any thinking....Just SHOW UP and HAVE FUN!
Why Weight Training:
- To increase your resting metabolism, decrease blood pressure & body fat
- Reduce bone deterioration and build bone mass to prevent osteoporosis
- Weight training done properly and with planning will NOT give you large muscles, but increase your metabolism which burns more calories and transforms your body into an efficient machine with the tone that we all strive to attain!
Join Lorna Richardson
, Trainer
every Tuesday & Thursday - 5:00 pm to 7:00 pm here at Phase IV
Give us a call at 310.582.8212 or email us at info@phase-iv.net
Ask about special 10-pack rates!
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Personal Fitness with PT
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BUILD STRENGTH, FITNESS, AND INJURY RESILIENCE
If you are undergoing Physical Therapy rehabilitation, looking to build athletic or sport-specific strength and fitness to improve performance, or hoping to steer clear of the setbacks of injury, Phase IV's Personal Fitness with Physical Therapy program has you covered!
* Tuesdays and Thursdays from 6 a.m. to 12 p.m.
* Mondays from 3 to 5 p.m.
* Wednesdays and Fridays from 1 to 5 p.m.
* Periodized strength programs developed by and executed in the hands of experienced Physical Therapists
* Scientifically verified progressions to train all modes of strength
* Individualized workouts that maximize health and fitness and minimize risk of injury
* Develop joint stability, strength, power, and endurance for a sport, hobby, or life
* Malleable to your personal objectives
* Builds on Forster Physical Therapy's rehabilitation methods in the hands of the same Physical Therapists
If Forster Physical Therapy is your body's college education, Phase IV's Personal Fitness with PT is its Ph.D. program.
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PHASE - IV Student
Fitness Academy
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Laying the foundation for athletic achievement in student athletes for over three decades.
**NEW START TIME**
Every Tuesday & Thursday
afternoon from 4:00 - 5:00pm
PHASE IV Student Fitness Academy was created to bring 30 years of experience in training elite Olympic and Professional athletes to the student athletes of our community.
"With the right exercise program, puberty offers a once in a lifetime opportunity to make the most dramatic and long lasting bodily changes" Robert Forster, Physical Therapist, Founder and CEO PHASE IV Scientific Health and Performance Center. Read More
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PHASE - IV in the News
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By Keith Loria
Loria recalls how Robert Forster, PT became one of the most sought-after Physical Therapists for tennis players after he successfully rehabilitated tennis superstar Pete Sampras prior to the 2000 Wimbledon championship.
The Dos and Dont's of Running
Just because our bodies have evolved to run, does not mean that they are equipped to handle the stress that comes with improper running technique and damaging mechanics. Learn how to run and train smarter, not harder, with the help of Phase IV.
Watch as phase IV athlete, Bellator Bantam Weight world champion, Joe Warren, discusses his conditioning leading up to primary events. Watch the video here.
How skiers are using physical therapy to rehabilitate and prevent injuries, as well as supplement their ski training. With Robert Forster, PT. Read the article here.
On Bended Knee
The Source spoke with Forster PT's Amy Tran, DPT, on rehabilitating basketball-related ACL injuries; her advice to undertake consistent physical therapy before and after surgery applies to ACL injuries from any sport, as well as daily life activities.
Muscleandbodymag.com spoke with Robert Forster, PT, about recovery methods such as the Rumble Roller and low-intensity active recovery. Read the full article here.
Watch Robert Forster, PT, and Dr. Bruce Hensel on the NBC newscast discussing Hip Impingement Syndrome which effects many people including Alex Rodriguez, Lady Gaga and many young ladies and how it can be corrected and prevented. PHASE IV athlete Joe Warren and his team faced off against the Renzo Gracie Academy in Madison Square Garden on December 1, 2013, as a host of MMA fighters returned to their wrestling roots.
Robert Forster, PT, and Dr. Ivan Huergo discuss periodization training to maximize performance and minimize the risk of injury. Listen here. Phase IV MMA fighter Joe Warren returns to his wrestling roots in Grapple in the Garden 2013. Watch highlights here.
UFC fighter and Phase IV Athlete Scott Jorgensen talks about how Phase IV has helped his career with science - Read More Robert Forster, PT, discusses prevention and treatment of youth concussion syndrome on NBC4 Southern California News with Dr. Bruce Hensel, Chief Health, Medical and Science Correspondent.
Joe Warren Unrivaled - a video by MMA fighter Joe Warren on his experience training with Phase IV's scientific principles
Barefoot Running podcast on NPR's Boston affiliate, WBUR, with Robert Forster, PT
An interview with Robert Forster, PT featuring Maria Sharapova.
Published by fitbottomedgirls.com
watch the video aired on ABC featuring
Robert Forster, PT
An article with Robert Forster, PT, featured in TIME Magazine's Healthland
What you don't know may hurt you.
Learn the calf raise variation to train the neglected muscles in the lower leg.
Watch Robert Forster as he is interviewed on NBC by Dr. Bruce Hensel on training Olympic athletes.
KCRW's Warren Olney interviews Robert Forster from the London Olympics on "Which Way LA"
Listen to Robert's interview on the radio show, Dr. Fitness & Fat Guy, on the Sirius Radio Network. Robert discusses training elite athletes and his Olympic experiences.
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| Message from the CEO
U.S. Wrestling Team Makes A Stop In SoCal
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| | US phenom Olympian Kyle Snyder gets his last lift in at Phase IV before the World Cup meet in Los Angeles this past weekend. He won the NCAA tournament and the Senior World Championships before his 20th birthday and is favored for Gold in Rio! |
The US Wrestling Team was in town this past weekend to battle the top teams in the world at the Freestyle World Cup Team Duals held at the Fabulous Forum in Englewood. This pre-Olympic event is a good measure of the readiness for the Games in Rio, which are now just 8 weeks away. Missing a few of our best team members, the US team finished 4th in the 8 team field with a dominate win over India and a complete shut out over Azerbaizan before dropping a close match to the eventual Champions from Iran.
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| | 2 X NCAA Champion David Taylor performs recovery self massage with the foam roller after a Phase IV workout. |
Two US team members, Frank Molinaro and Kyle Snyder were undefeated for the weekend. US gold medalist Jordan Burroughs was absent to be with his wife for the birth of their second child, which impacted the US results. Overall, the US team has strong contenders for individual Olympic gold in a few weight classes.
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| | Kyle Snyder goes undefeated at the Freestyle World Cup in Los Angeles after winning the NCAA and the Senior World Championships at 19 years old. |
To learn more about how Phase IV can help you learn the science of fitness and nutrition for sport or life simply call 310-582-8212 or click for a free health and fitness consultation. Phase IV has a 35 year history of making champions across all sports and at every level. Make this summer count for your health and fitness. Start today by calling 310-582-8212 or e-mail to schedule your free Health & Performance Consultation.
>> Read each week's CEO Message here
At PHASE IV we are continuously working to update our services and information to better inform our communities. Check out our newsletter and let us know your feedback. - info@phase-iv.net - 310.582.8212
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Featured Article
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How Fighters Make Weight
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| | Combat sports such as wrestling require fighters to fight at their lowest possible weight in order to gain a strategical advantage against their opponent. Weight cut practices are highly controversial and potentially dangerous, but with the help of science, all fighters can make weight consistently and safely. |
Editors note: Fighters and wrestlers strive to compete at the lowest possible weight class to exploit their size and strength attributes. The day before the fight, they must step on a scale in front of their opponent and officials, to assure they are at or under the weight limit. Some fighters lose up to 15 pounds of water weight in a severe dehydration protocol that is not safe. Phase IV weight management programs for fighters are designed to safely reduce body fat, and rely on a minimal dehydration protocol.
WARNING: These techniques have no place in weight loss methods for the general public. They do not represent a viable long-term weight loss plan. This is NOT an article on sustainable weight loss or healthy living. Rather, it's a fascinating look at how far athletes and scientists will go to manipulate the human body for a competitive advantage. This is the Phase IV protocol that fighters and wrestlers receive at the end of training camp.
Final Training Taper and Weight Cut for Combat Sports
Phase IV training programs naturally lean out fighters over the course of the 8-12 week fight camp, and well before weigh-in. During that time, we have specifically trained your metabolism to burn more fat at higher and higher levels of work intensity for maximum performance benefits. This training allows your body to burn fat 24/7 as its primary energy source. This not only serves to increase your ability to be more active in the cage, but also leans out your body over time and sets the stage for a healthy final weight cut.
Keep Feeding the Fire
Calorie Restriction is not productive during the harder training weeks at the end training camp. It is important to keep calories coming to supply nutrients to fuel your workouts, aid recovery, and maintain muscle mass. To reduce body fat, we need to "feed the fire" and keep your metabolic rate high. Calorie restriction puts your metabolism in an idle and causes you to burn fewer calories, and store more fat.
If you plan to use the sauna or hot baths for your final weight cut, heat tolerance should be built with short periods spent in the sauna every other day during the final weeks of training camp, followed by complete rehydration. An M.D. must clear all sauna use.
Importance of the "Recovery" and "Taper" Weeks on Weight Cut
After completing the final Build Phase of training, it is critical to have a recovery week to allow cortisol levels to drop. Cortisol is a stress hormone released during periods of high-intensity training. It directs your body to store fat and water making it counter productive to your weight cut efforts.
Week One of Taper
There is a common misconception that the taper period is all about recovery. However, the taper period is where we find more fitness "gear" for fighters to use on fight night - it is like adding another cylinder to a formula one car. We teach you how to use this new "gear" to perform at your highest potential on fight night.
Following the recovery week, as your cortisol levels are back to baseline and your body has learned to release water and burn fat readily, it is time to shed the last few pounds of body fat. At this point your fitness is peaked, your metabolism is in high gear - burning calories at the highest rate in the training cycle, and your workouts have been severely reduced - now we can begin to eliminate carbs from the diet and force your body to burn fat for energy.
7 days From Fight Night
Training is now reduced to the lowest volume in the training cycle. With short bouts of high intensity exercise followed by 72 hours of recovery, we will peak your fitness and keep cortisol levels down. While fully hydrated and nourished with a high protein diet, we call for two-a-day low intensity weight cut workouts lasting 45 minutes each to completely empty your carb tank. This forces your body to mobilize body fat for its energy source, and we will see body fat begin to burn off at a rate of .5 -1.5 lbs. per day.
Read More . . .
To learn more about how we can harness your personal physiology to create a sustainable fitness program anchored in science, please call 310-582-8212 or e-mail to schedule a complementary Health & Performance Consultation. If you are injured and need a sustainable rehabilitation program, call Forster Physical therapy at 310-656-8600 to schedule.
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PHASE IV Scientific Health and Performance
Facebook is Merging Pages!
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 Please Join the Global Health and Fitness Conversation on our official PHASE IV business page!
INSPIRATION! MOTIVATION!
PERSPIRATION! |
| PHASE IV Scientific Health and Performance Events |
Robert Forster, PT, an industry leader in health and fitness is available for speaking engagements. E-mail to learn more or to book events today!
Give us a call at 310.582.8212 or email us at info@phase-iv.net to find out more about our affordable services or to book a Free Consultation with one of our expert Exercise Physiologists.
We're looking forward to working with YOU!
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PHASE IV Scientific Health and Performance
Nutrition Corner
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Mediterranean Diet Linked To Lower Risk Of Heart Attack, Stroke
By Morgan Manella
Originally Published April 26, 2016 on www.cnn.com
The list of Mediterranean diet benefits is getting even longer. A new study found that a diet high in fruits, vegetables, fish and unrefined foods is linked to a lower risk of heart attack and stroke in people who have heart disease.
The latest research builds on previous evidence that your health might benefit if you follow the Mediterranean diet. It can help your bones, keep your brain young, help you live longer, manage your weight better, and lower your risk of cancer and cardiovascular diseases.
The current study examined more than 15,000 people in 39 countries around the world, all with stable heart disease and an average age of 67. Researchers asked about their diet, including how many times a week they consumed servings from food groups such as meat, fish, dairy, whole grains or refined grains, vegetables, fruit, desserts, sweets, sugary drinks, deep-fried foods and alcohol. Participants were given a "Mediterranean diet score," based on consumption of healthy foods, or a "Western diet score," based on consumption of unhealthy foods.
The researchers followed up about four years later to compare how many participants from each diet group had experienced a major adverse cardiovascular event, such as heart attack, stroke or death.
They found that for every 100 people who ate the highest amount of healthy Mediterranean foods, there were three fewer heart attacks, strokes or deaths compared with 100 people who ate the least amount of healthy foods
After adjusting for other factors that might affect the results, such as smoking and exercise, the study also found that the risk of heart attacks, strokes or death from heart disease was reduced by about one-third for those who follow a Mediterranean diet, said study author Ralph Stewart of Auckland City Hospital and the University of Auckland in New Zealand.
Better to include the good than avoid the bad
Stewart said the results suggest that eating greater amounts of healthy food was more important for people with heart disease than avoiding unhealthy foods.
"The success of the traditional approach to dietary advice, which often (focuses) on avoiding foods which are enjoyed, has been variable," Stewart said. "A clear message to increase healthy foods -- eat three or more servings of fruit and vegetables each day -- could be more successful."
Registered dietitian Lisa Drayer, who was not involved in the study, agrees that it's important to focus on eating healthy foods rather than avoiding unhealthy ones.
To learn more about how to construct a sustainable fitness plan for yourself, call 310-582-8212 or e-mail to schedule your FREE Health & Performance Consultation. Student Fitness Academy meets every Tuesday and Thursday afternoon from 4:00pm to 5:00pm, and the first session is free! Drop in to get started. Also, be sure to check out our compression gear on sale at Phase IV! Details below.
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PHASE IV Scientific Health and Performance
Featured Products "Forster's Choice!"
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25% Sale on EC3D Recovery Products!
EC3D Recovery Clothing is medical-grade compression science - now 25% off!
Recuperation Tights: Now Only $112.75
Compression zones in our recuperation tights are the opposite of those on our performance compression tights. Higher compression is applied directly on the muscle rather than around it. The reversed compression maximizes blood flow and reduces any remaining metabolic waste and toxins more quickly. For maximum benefits, wear the recuperation tights after an intense workout for at least three hours, more if desired. Your legs will feel super fresh and ready to get back in the game!
Also available in TALL sizes. ( 6'2" or taller or with an inseam measure over 36" inch.)
Content: 70% polyester, 30% Elastane
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Ideal post-workout
Long Sleeved Compression Shirt 3D Pro: Now Only $105.30 
Our 3D Pro long-sleeved Compression Shirt has gradual compression zones in the sleeves, which improve blood circulation and prevent inflammation in the arms. At the core level, several levels of compression provide for better performance and stability. Overall, you will experience a higher precision and fluidity of movements, improved spatial orientation, and less fatigue for a faster recovery. The 3D Pro compression shirt with long sleeves optimizes body and shoulder positioning, provides greater support and diminishes post-exercise aches.
Content : 70 % Polyamide, 30 % Elastane
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Improves stability and balance
Helps body positioning and posture
Prevents inflammation in arms
Increases proprioception
Compression Shirt BCool: Now Only $82.65
Our compression short sleeve shirt has the same compression zones as the sleeveless shirt. Targeted compression zones are strategically positioned on the abdomen and back. The addition of sleeves on the Compression SS Top allows the hard working zone running up your back to extend to the shoulders, pulling them back and correcting bad posture. Increased alignment and balance. Proprioception panels enhance spatial awareness, precision and fluidity of movements.
Content: 70% Polyester, 30% Elastane
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Effective for sports that engage the arms and shoulders.
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Sleeveless Compression Shirt: Now Only $90.25
Our 3DPro Sleeveless Compression Shirt has strategically targeted compression zones positioned on the abdomen and back areas, stimulating proprioceptors, stabilizing core muscles, and supporting all of the upper back muscles. By promoting better muscle alignment, balance and posture, your movements become more fluid, powerful and precise.
Content : 70 % Polyamide, 30 % Elastane
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Proprioception panel enhances spatial perception, precision and fluidity of movements
Stabilizes the core
Improves stability and balance
Improves body positioning and posture
Compression Cami Bra: BCool: Now Only $52.56
A perfect combination of a training tank top and a sports bra, you'll be delighted with its comfort and support. Targeted compression zones above and below the breasts allows for stabilization and reduce bounce. A pocket on the back allows you to stash small personal items.
Content: 70% Polyester, 30% Elastane FEATURES
Bcool fabric T-back for flexible range of motion Ec3d engineered compression technology Seamless zoned compression Antimicrobial fibres
Compression Twist Sock: Now Only $45
 The first and only two-in-one sock! Perform and recover in one twist! The unique design of our twist sock is revolutionary. Wear the twist socks during your activity. When you're finished, push them down to your ankle, twist them outward 180 degrees, then pull them back up. You simply inverted the colors and now have a recovery sock! Twisting the sock not only increases the compression by 5mmHg, but also helps push the toxins out of your lower leg. The higher compression zone that was on the shin is now directly on your calf. Soreness and fatigue are reduced.
In "Performance" Mode, the front compression zone is tighter, stabilizing muscles and reducing unwanted vibration, which can cause muscle soreness near the shinbone (shin splint). The calf is covered by an area featuring lower compression, in order to allow the muscle to expand.
In "Recovery" Mode. Twisting increases compression and drains the calves of any remaining toxins. Result: this way, the Twist compression sock can help prevent discomfort during and after your workout.
Content: 85% Nylon, 15% Elastane FEATURES Moisture control EC3D engineered compression technology Seamless zoned compression Antimicrobial fibres Enhanced blood circulation Performance & recovery in a single garment Seamless toe for extreme comfort Padding heel & toe Compression Sock: Now Only $30 Combines the key features available in all our compression socks into a single, solid color. Plain & simple. Suitable for work, play and travel. Arch support and seamless toe for extreme comfort.
Content: 85% Nylon, 15% Elastane FEATURES Moisture control Ec3d engineered compression technology Seamless zoned compression Antimicrobial fibres Padding heel & toe Enhanced blood circulation
To learn how you can harness your personal physiology to become a better butter burner, call 310-582-8212 or e-mail to schedule your free Health & Performance consultation with an exercise physiologist.
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PHASE IV Scientific Health and Performance
Press Room
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The Right Way To Stretch
By Roy Wallack
Printed in the LA Times - February 6, 2016
Some experts say stretching before exercise helps performance and lessens injuries. But, believe it or not, others say stretching does the opposite.
Who's right?
Proponents point to people who can't afford to be wrong: Athletes.
The Clippers stretch before every game. And Meb Kelflezighi, an Olympic silver medalist and the 2014 Boston Marathon winner, stretches before every run.
"Stretching restores your tightened connective tissue to normal length and puts your joints in correct alignment. That lets you go faster and avoid injury," said physical therapist Robert Forster, founder of Phase IV performance lab in Santa Monica.
So what to make of studies that claim the opposite - that stretching actually takes the spring out of your step and puts joints at risk by over-loosening them?
Evidence can be traced back to two 2013 studies that found that extensive pre-exercise "static" stretching (in which stretches are held in a fixed position for a minute or so) done "cold" - without a warmup - hurt the performance of weight lifters and competitive athletes.
One of those two studies, published in the Journal of Strength and Conditioning Research, found that the maximum weight fit young men could hoist after static stretching versus after no stretching was 8.3% less. The other study, published in the Scandinavian Journal of Medicine and Science in Sports, found an overall strength decline in some athletes who used stretching as their only warmup. It concluded that static stretching should not be used as the sole warmup activity.
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| | Purchase Healthy Running Step by Step via Addaday or in person at Forster Physical Therapy or Phase IV. |
Don't let an old injury keep you from enjoying races, morning runs, or attaining fitness goals. In the first part of Healthy Running Step by Step, authors Robert Forster, PT and Roy M. Wallack recommend the best training based on your fitness goals, including strength training, cross training, sprints, yoga, and plenty of rest. Part two goes a step further from other books by addressing the most modern methods of treatment -- including current studies on the amount of rest required, new and controversial surgical operations and injections, the newest and most effective gear, and barefoot/minimalist running as a form of healing. If you are recovering from an injury or want to prevent becoming injured in the first place, Healthy Running Step by Step is a must-have guide.
Available in stores and at Phase IV and Forster Physical Therapy!
PHASE IV and FORSTER PHYSICAL THERAPY, the Exclusive Physical Therapy provider for the LA Marathon, are now the Exclusive Providers of EC3D gear in Los Angeles!
 | | Scan with your iPhone or Android to call Phase IV for more information, sizing, or to order your EC3D Compression Gear. |
Find us and join some of our social networks for scientific health & training tips and advice as well as chances to win PHASE IV services and products:
Like us on Facebook: https://www.facebook.com/PhaseIVCenters/
Forster Physical Therapy
Phase IV Scientific Health and Performance Center
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PHASE IV Scientific Health and Performance
Athlete Testimonials |
Phase IV Scientific Health and Performance Center and Forster Physical Therapy work with people of all ages and abilities - helping them reach their full genetic potential and achieve injury-free peak performance. We strive to help everyone accomplish their health and fitness goals, regardless of how far away they may seem. We have helped thousands of athletes meet or beat their goals, and nothing is more rewarding to our team of Exercise Physiologists and Physical Therapists than seeing someone's goals realized.Here are what some of our clients have to say about their experience at Phase IV and Forster Physical Therapy:-
THANK YOU XENO MEULLER AND BOB FORSTER PT FOR SHARING YOUR BRILLIANCE
Bob, I have to send you a bill for new jeans for Jason. His waist hasn't grown but his thighs are now too big to fit into his jeans....and the rest is getting more defined too. Your program needs to come with a disclaimer that continued use may cause need for clothes to be altered or replaced due to moderate to severe muscle growth.
Thanks - you and your people are GREAT !!
-Henry Goode (Father of Jason Goode, recent winner of the Silver Medal at the Southwest Regional Rowing Championships in Sacramento. Jason sat seat #2 with the Newport Aquatic Club Varsity 8+ Boat as they won Silver.)
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"Thank you so much for all the physical therapy for my anterior tibia and overall training. Thank you for all the icing, stretching, strengthening exercises and treatments. I could not have done my first marathon without you. I finished it and my anterior tibia felt completely fine. I stretch every time before and after I run because of you. Thank you for all the advice. Ever since I started running about 10 years ago it's been one of my dreams to run a marathon. Thank you for all your help and for helping me fulfill one of my dreams. I will always remember and I tell my friends if you don't have time to stretch you don't have time to run."
-Kyle Beiser
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"I had this crazy dream of completing a marathon and quickly into my training; I realized I would need help with making this dream a reality. Today, as a marathon finisher, I cannot thank you enough for all the support in making sure my body was ready to hit the pavement for 26.2 miles and cross the finish line injury free. At mile 21, the middle of a long, curved hill, I found myself looking over and seeing runners dropping like flies with cramped quads, aching calves, and tightened hamstrings. While I may have said these words through tears, I said aloud 'Thank you Ron and thank you Forster Physical Therapy.' If it were not for your expertise, commitment to your patients, and passion for making people feel better than when they walked in, I would have been the person at mile 21 needing the medic. Thank you again for helping me make my dream a reality - completing a marathon injury-free!"
-Whitney Gaglio
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"After a tough beginning to the cross-country season - full of injuries and health issues, Marina, my 15-year-old daughter, needed someone to put her back together. We were referred to Phase IV and after the initial evaluation, the staff provided Marina with a program that was easy to follow and fit into her high school track schedule. Marina's program included diet, strengthening, stretching, and form. Marina learned to use her heart rate as a guide for her training and ultimately ran injury-free in the 1600m, 800m, and 4X400 relay. She not only ran her personal best in track but also is leaving track healthy and looking forward to being the newly appointed cross-country team captain in the Fall."
- Lisa MacDonald - Mother of Marina Praet, 15, Phase IV Athlete and Success Story
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"Tracy helped me by creating a nutrition and exercise program that allowed me to perform better while racing. Interestingly, I am running less that I would have on my own and getting better time and placement results. The prescribed mix of weight training exercises, intervals, recovery, and focus on heart rate has helped me to improve. I am excited to continue reaching my goals with Phase IV."
- Nicole Elmes - Finisher of the 2015 "America's Best Half Marathon" with the following finishing times and accomplishments:
Race total time: 1:47
Pace: 8:12
Overall place: 389 out of 5021 (top 7%)
Sex place: 113 out of 2576 (top 4%)
Division (35 - 39) place: 19 out of 444 (top 4%).
Are you a Phase IV success story? Submit your testimonial for a chance to be featured in an upcoming newsletter. |
| PHASE IV Scientific Health and Performance Athlete Accomplishments |
Phase IV Scientific Health and Performance Center works with professional athletes, laypersons, and everyone in between. Old or young, experienced or novice, Phase IV's methodical application of scientific training principles covers the gamut of sport-specific or endurance training, gym- or home-based functional strength programs, nutrition, and weight loss. Our science is based on the combined efforts of physical therapists, exercise physiologists, and nutritionists who go to work for you. We have helped thousands of athletes meet or beat their goals without injury and in prime condition. Here are highlights of what just some of our athletes, backed by Phase IV and Forster Physical Therapy, have achieved throughout this year. -
Phase IV Athletes Turn Back the Clock
Joe Warren, 39 year old Greco-Roman Wrestling World Champion and multiple Bellator MMA World Champ has taken another step towards his goal to make the US Olympic Team with a 2-2 showing at the US National Wrestling Tournament in Las Vegas last Friday dropping a close 4-2 match to the number one seed. Joe's next MMA fight is March 4th, 2016 against Darrion Caldwell
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Nate Marquardt, 36 year old UFC veteran won his fight by a knockout over CB Dolloway to extend his MMM recorded to 34/15/2
- Colin Egglesfield: Forster Physical Therapy and Phase IV Client - 2015 Nautica Malibu Triathlon Celebrity-Classic Winner (First Place with a time of 16:16:59)
- Joe Warren: Earns a shot at a title fight and his 14th Bellator win against LC Davis. That gives him the most wins in Bellator history.
- Helen Maroulis and Adeline Gray: Win Gold Medals at the World Championships of Wrestling in Las Vegas.
- Aaron Pico: Wins Broze Medal at the Junior Freestyle World Championships.
- Nicole Elmes: Finisher of 2015 America's Finest Half Marathon 2015 in San Diego, CA, with a time of 1:47, she placed 389th out of 5021 total entries, placing her in the top 7% of finishers overall. She finished 113th out of 2576 female entrants, ranking her in the top 4% for all female finishers. In her division (age 35-39) she placed 19th out of 444, placing her in the top 4% of all finishers for her age division.
- Blossom Sato: 2014 Ocean League Player of the Year; 2014 All-CIF, Santa Monica High School Girls Volleyball - earned a scholarship to play Vollyball at Mississippi State University in 2015
- Cindy Tilbury - 2015 Peggy Steding Female Age Group Award in Racquetball - won first place in the 55+ and second place in the 55+ Mixed Doubles divisions at the IRF World Senior Racquetball Championships.
- Stan Kim & Andrew Eisses - Completed the 2015 AIDS Lifecycle ride from San Francisco to Los Angeles
- Dawn Harper-Nelson: 2014 National Champion, 100m hurdles with new world-record time, 12.55 seconds; June 28, 2014 - Newly qualified for 2015 world championship team
- Maddy Tung: 2014 Junior National Champion, 53kg folkstyle wrestling; March 30, 2014 - Now attending basic training at the US Air Force Academy in Colorado Springs, Colorado
- Helen Maroulis - Qualified for 2015 World Championship Wrestling Team and will likely head to Rio for the 2016 Olympic Games
- Victoria Anthony - Qualified for 2015 World Championship Wrestling Team and will likely head to Rio for the 2016 Olympic Games
- Rick Betts: 2014 National Champion, Mixed Doubles Racquetball; February 15, 2014
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| PHASE IV Scientific Health and Performance Partners |
The exclusive retailer for Forster Training Systems - the new line of recovery and self-massage tools from Robert Forster, PT
Forster Physical Therapy has partnered with The Addaday Company, the national leader inself-massage and recovery products, to create the Forster P.T. edition of self-massage tools. Available in running specialty stores across the nation, and also at www.addaday.com. Come into Forster Physical Therapy or Phase IV for a free demonstration!
Full Service Bicycle shop in Santa Monica
Offering Giant and other major bicycle and
accessory brands
2411 Main St. Santa Monica, CA 90405
310.399.6200
1338 4th Street Santa Monica, CA 424- 214-3535
1322 Wilshire Boulevard
Santa Monica, CA 90403
310-260-9057
Ask about "My Best Program"
1516 W. Magnolia Blvd. Burbank, CA
818.238.9522
16545 Ventura Blvd., Encino, CA
818.986.8686
FROM THE HIGHEST MOUNTAINS TO THE DEEPEST OCEANS Suunto has been at the forefront of design and innovation for sports watches, dive computers and instruments used by adventure seekers all over the globe.
 Private Swim Coaching & Masters Swimming by Phase IV Women's Weight Training & Student Fitness Academy class leader Lorna Richardson 424.235.8431
1112 Manhattan Ave, Manahattan Beachwww.irunmb.com
310.376.0100
16545 Ventura Blvd., Encino, CA
818.986.8686
1516 W. Magnolia Blvd. Burbank, CA
818.238.9522
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